30 days Fit and Fab

When I weighed myself this morning, my weight remained the same and but the fat is going down by 1%, means my macro is just nice. Weight : 49.8kg Body fat : 23.9 % Body Age : 34 Visceral fat : 3 As Sunday is rest day including my body, I started my day with drinking lemon infused water and my supplements (multivitamin, Calcium, omega3, collagen peptide and probiotic) and have a healthy delightful breakfast, green smoothies and a slice of olive bread with peanut butter. Today, I am not doing any exercise, I attend the online mass with my children. At 12.15 pm, I ate my lunch which is 5 pieces of sushi, 6 pieces of salmon sashimi, a small portion of jellyfish, a small portion of chuka watame and a small portion of escargot Around 3.40pm, I had my protein shakes, fruits and nuts as snacks. At 6pm, I had my dinner which is homemade poke bowl which is salmon sashimi, tamagoyaki, chuka wakame, seaweed, corn, edamame and quinoa and my left over green smoothies. At 10.30pm, I end my day with g...

When I weighed myself this morning, my weight remained the same and it's muscles loss because my fat percentage is going up  Weight : 49.7kg Body fat : 25.3 % Body Age : 35 Visceral fat : 3 meaning I need to eat more protein and carbs so that my body can burn fats effectively without taking so much glycogen from muscles. I started my day with drinking lemon infused water and my supplements (multivitamin, Calcium, omega3, collagen peptide and probiotic). After morning prayer and meditation, I went for gym and do full body Resistance. At 12.30 pm, I ate my lunch which is home baked chicken with wholemeal pasta in pesto Around 3pm, I had my protein shakes. At 6.45pm, I had my dinner which is home baked chicken and sautee vegetable in pesto sauce. At 10.30pm, I end my day with good night sleep. It's a fruitful day and I was able to manage my stress well.

When I weighed myself this morning, my weight remained the same and it's muscles loss because my fat percentage is going up  Weight : 49.1kg Body fat : 26.6 % Body Age : 35 Visceral fat : 3 meaning I need to eat more protein and carbs so that my body can burn fats effectively without taking so much glycogen from muscles. I started my day with drinking lemon infused water and my supplements (multivitamin, Calcium, omega3, collagen peptide and probiotic). After morning prayer and meditation, I went for gym and do full body HiiT At 11.45am, I ate my lunch which is pan fried fish, baked tempe, brussel sprout, quinoa and edamame, a slice of rye bread with guacamole. Around 3pm, I had my protein shakes and a cup of edamame as my snack. At 7pm, I had my dinner which is steamboat At 10.30pm, I end my day with good night sleep. It's a fruitful day and I was able to manage my stress well.

When I weighed myself this morning, I lost 1 kg but it's not fat loss, it's muscles loss because my fat percentage is going up 1% Weight : 49.3kg Body fat : 25.8% Body Age : 35 Visceral fat : 3 meaning I need to eat more protein and carbs so that my body can burn fats effectively without taking so much glycogen from muscles. I started my day with drinking lemon infused water and my supplements (multivitamin, Calcium, omega3, collagen peptide and probiotic). After morning prayer and meditation, I went for 8km jogging and continue with body resistance workout for 20 minutes. At 12.30pm, I ate my lunch which is chicken egg roll, baked tofu and tempe, corn edamame and broccoli, rye bread with guacamolo Around 3pm, I had my protein shakes and snack which is non fat no sugar yoghurt with strawberry, blueberry and raw nuts At 6pm, I had my dinner which is egg chicken roll, baked tofu/tempe, edamame, corn, broccoli. At 10.30pm, I end my day with good night sleep. It's a fruitful da...

We had one week to prepare for 10km run. It may not be a long run for some but it's the first time we join this kind of competitive run so we need to prepare ourselves physically and mentally. As for the nutrition, I read some articles as well as suggestion by our runner friends, we could do carbo loading few days before the d-day. Instead of just carbo loading, I combine it with protein loading too. So here's my meal for 5 days prior to the race Day 1 (Lunch) : 2 scramble egg and cheese, steamed purple sweet potato, beans and carrots Day 1 (Dinner) : Miso soup and egg toasted bread Day 2 (lunch) : Aglio olio chicken pasta Day 3 (lunch) : Bak Kut Teh, youtiao and stir fried kailan Day 3 (dinner) : Chicken satay with peanut sauce and rice cake Day 4 (lunch and dinner) : Bak kut teh, youtiao and stir fried kailan Day 5 (lunch) : braised tofu and tempe, egg omelette, stir fry broccoli and mushroom and brown rice Day 5 (dinner) : gado...

Day 1 - pan fried tempe, boiled jack fruit seeds, edamame and mushroom cherry tomato Day 2 - Steam fish, stir fry long beans carrot, brown rice Day 3 - Egg omelette, stir fry beef, stir fry broccoli and carrot Day 4 - Egg cheese omelette, steamed purple potato, carrot and broccoli Day 5 : Brown rice, soya sauce tahu and tempe, boiled egg, spinach soup

From all diet methods that I know, I love clean eating diet. It's basically eating well balanced diet, colorful, no preservative food, less salt and sugar. These are my clean eating diet this week. Day 1 : Brown rice, shredded egg, stirfry tofu and tempe, long beans, beef jerky Day 2 : Purple sweet potato, baked chicken teriyaki, steamed carrot and broccoli Day 3 : Prawn aglio olio Day 4 : Salmon teriyaki with steamed vegetable and stir fry tofu Day 5 : Salmon Sushi, edamame and miso soup

Whenever I'm lazy to cook, Cha Soba is my best friend. I just add any vegetables or protein sourced food that I have in my fridge and stir fry together with cooked soba and add Japanese Soya sauce. Ingredients : Cha soba (50g) half medium tofu (diced) cherry tomato (4, sliced) Shimeji Mushroom (half packet) Milk fish (Pan fried) Japanese soy sauce for soba Methods : 1. Boiled Cha soba for 3 minutes and set aside 2. Pan fry the milk fish and set aside 3. Pan fry tofu, cherry tomato and shimeji mushroom then add in cooked cha soba 4. Pour 1 tbsp of soy sauce and mix it well 5. Top it up with pan fried milk fish

I saw these recipe from Active8me Facebook page and it's kinda simple, delicious and yet healthy. Therefore I tried making it today and twist the recipe a little bit. Ingredients : 150g white snapper and snakehead fish 5 cloves garlic, finely chopped 1 tbsp low sodium soya sauce half medium lemon juice chives Method Steam the fish in the pot of boiled water on medium heat for about 10 - 15 minutes Meanwhile, mix garlic, soya sauce and lemon juice Pour the sauce on top of the fish and garnish with chopped chives.

I was craving for simple pasta dish last week, so I bought prawn and mushroom and whipped up delicious and yet healthy pasta dish : Prawn Mushroom Aglio Olio Ingredients : 5 prawns Meiji Mushrooms Pasta, boiled until al dente and put aside Dry parsley Dry chilli flakes Olive Oil Garlic Salt and pepper to taste Method : 1. Cook the pasta in boiled water until al dente 2. Sautee garlic with olive oil, add mushroom and prawns 3. Put inside the cooked pasta and add a pinch of salt and pepper to taste 4. Sprinkle it with dry parsley and chilli flakes before served !

I found this idea of using bento box for meals from Japanese Diet Tips, and I thought it would be great idea to be able to serve the right portion and with different varieties to achieve complete balance diet. And the color of bento box is red which is psychologically stimulate hunger. These are some Kids Meals ideas that I have been cooking and my kids love them all.